Workout of the day

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08
Jun

HomeGrown CrossFit - Level 1 Group Class

A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
(Rx 95/65, Scaled 65/45)

07
Jun

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Gymnast Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs or Box walks if you don’t have handstand walks yet )

B: Metcon (AMRAP - Reps)

In teams of 2

5min AMRAP

Partner A run 400M

Partner B does Max Hang Power Cleans + Jerks (R+135/95, Rx 115/75) until A gets back then switch.

Rest 1 min .. and then :

5 min AMRAP

Partner A runs 400 M

Partner B does Max Front Squats from floor until A returns then Switch.

Rest 2 mint ... then REPEAT both AMRAPs.

*Record max C&J and max Front Sq totals together.

06
Jun

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

Every 3 min for 18 min: 6 Sets

1 Snatch High Pull +

1 High Hang Power Snatch +

1 Hang Power Snatch + 1 Power Snatch

Built up in Wt

B: Metcon (Time)

1000m Row

30 Strict Pull ups

1000m Run

05
Jun

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 2min, for 10min (5 sets):

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

followed by…

Every 3min, for 6min (2 sets):

Back Squat x 1 rep @ 100+%

B: Metcon (Time)

5 Rounds

9 Box jumps (R+30/24,Rx24/20″)

15 Push ups

21 Wall Ball (R+20/14, Rx 16/12)

03
Jun

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2 with one partner working at the time complete AMRAP 30min of:

100 DU (Scale 200 Singles +25 Attempts of DU)

80 KBS (R+53/35, Rx44/26)

60 Wall Ball (R+20/14, Rx 16/12)

40 burpees

20 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

02
Jun

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Row 2000

50 Alt Pistol Squats

30 Hang Power Cleans (R+185/135, Rx155/115)

* Use 70% of 1RM if prescribed weight is too heavy.

B: Metcon (No Measure)

3 Rounds

20 Alt V-ups

60 sec plank holds

It's not going to be easy, it's going to be worth it.

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650-218-5836

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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